WODs Week of 6/26
Monday:
Focus: 10 Minute EMOM
2 full cleans as heavy as possible
*choose working weight and keep weight the same for all sets
Metcon:
Nasty Girls
3 RFT
50 squats
7 muscle ups or 14 chest to bar or 14 pull-ups
10 hang power cleans 135/95
Tuesday:
Focus: Final week- find new 1 RM Deadlift!!
Metcon:
5 RFT 30 SEC rest in between each round
10 hollow rocks
10 v ups
10 back extensions
10 suitcase sit-ups
30 SEC REST
-THEN-
1 MILE RUN (OR 2000M ROW)
Wednesday:
Focus: 6 sets start @50% building each set
1 Strict press
1 Push press
1 Push jerk
Metcon:
12 minute AMRAP
1 prowler push
15 toes to bar
30 double unders
Thursday:
Focus:
Back Squats
5x5 pause Squats (2 second pause at the bottom) @ 65%-75%
Metcon:
5 rounds for reps of: 1 minute of 75/55lb. Back squats 1 minute of box jumps
1 minute of rowing
Friday:
Snatch complex 10 sets building each set
1 Snatch from hip + 1 snatch from above knee + 1 power snatch
Metcon:
3 RFT: -200m run -12 power snatches, 95/65 -9 burpees
